Friday April 15th

20 A-frame Toe Touches
1:00 Dead Hang from Pullup Bar

Alternating EMOM 8:00
:50 machine
10 S-Arm Dumbbell Clean and Jerks

On a 15 Minute clock, Athletes perform:
1 Hang Power Clean above the Knee
1 Hang Power Clean below the Knee
*Starting around 50% and building if it looks and feels good

For Time
45 Dumbbell Snatch 50/35lbs
45 Dumbbell Snatch 50/35lbs

Feel: Muscle Overload
Pacing: Reach
Target Score: 6-8 Minutes
Firebreather Score: Sub-5 Minutes


  • HSPU: Should not exceed :60 of work in any of the 3 sections of the workout. Reduce reps to allow for 3 sets or fewer or roughly :60 of work.
  • DB Snatch: Looking for 1-3 sets in each of the 2 sections of the workout. Reduce loading before reps.

Coach Focus: Ahead of starting the clock for today’s workout coaches should show points of performance for both parts of the workout to ensure that athletes have the most efficient way of doing both movements ahead of this short workout. Furthermore, coaches should work with all of their athletes to have them understand the volume of this workout and the speed at which they will need to move to hit the target stimulus.